Hi and welcome to our meditation time.
We're gonna start with a short body scan to really bring full relaxation to the whole body.
So if you're able to lie down now,
That would be ideal.
If not,
You can still do this sitting up.
So we're gonna start just bringing attention to the breath,
Being mindful of the inhale and the exhale,
And maybe noticing that just drawing the attention to the inhale and the exhale can start to calm the breathing pattern and slow it down slightly,
Deepen each inhale and exhale.
We're gonna begin today by just drawing the attention to your right big toe.
And now work your way through the other toes down to the pinky toe,
Releasing any efforts or tension in the toes.
Now moving to the top of the foot,
The sole of the right foot,
The ankle,
Relaxing everything in the foot.
Moving up to the calf,
The shin,
And the knee,
Letting go of any efforts there.
Moving up the front of the thigh,
Back of the thigh,
The hip and the glute.
And now the whole right leg,
Just letting it melt into the surface beneath you,
Letting go of any effort in the muscles there.
Now let's take the attention to the left big toe,
Moving through the toes down to the pinky toe,
Moving the attention to the sole of the foot,
The top of the foot,
The ankle,
The calf and the shin.
And the knee,
Noticing as you move up the leg if there's any tension to let go of those efforts.
Moving up through the front of the thigh,
The back of the thigh,
The hip and the glute.
And now just releasing that whole left leg,
Letting gravity just sink it deeply into the surface beneath you.
And now we'll pull our attention to the pelvic region,
The abdomen,
The lower back,
Coming around to the stomach and the mid-back,
The chest and the upper back to the shoulders.
Moving now,
Taking the attention to the right hand,
Noticing the curl of your relaxed fingers,
Moving to the back of the hand and then to the palm,
The wrist,
Elbow,
The upper arm and shoulder.
And just releasing that whole right arm,
Letting go of any efforts there.
Now moving down to the left hand.
Again,
Notice the slight curl of the fingers when the hand is completely relaxed.
Moving to the back of the hand,
The palm,
The wrist and forearm,
The elbow and upper arm and the shoulder,
Letting that whole left arm just fully let go.
Now coming across the top of the left shoulder to the left side of the neck,
Around the back of the neck to the right side and up into the front of the throat,
Relaxing any tension that might be there in the neck.
Let's come up to the jaw,
Maybe even opening the jaw slightly.
Tend to hold some tension in the jaw,
So just open enough that you feel a release there.
Then the mouth may fall open a bit,
That's okay.
And then move the attention behind the ears to the hairline at the nape of the neck and up the back of the scalp,
The top of the head,
The sides of the head,
All the way up to the hairline in front,
Relaxing all those muscles in the scalp,
Moving the attention to the temples,
Relaxing there.
Maybe take another moment to make sure the jawbone is still relaxed and released.
Then moving down to the chin,
Lips,
Relaxing the mouth,
Maybe moving the tongue to relax in the floor of the mouth.
Notice the fleshy part of the cheeks and the cheekbones,
Letting go there.
Then moving the attention up to the eye sockets and all the tiny little muscles around the eyes,
Releasing all the efforts in any muscles there.
Coming around to the temples again,
We'll move up to the middle across the forehead to the middle of the forehead and bring the attention right to that space between the eyebrows.
Relaxing the whole face,
Feeling gravity,
Just working on the relaxation of those muscles and just breathing into this area between the eyebrows and letting go from the entire body.
Just having a big release on the exhale of every muscle of the body.
I give you a couple of moments here to just be and breathe.
And when it's time to come back,
I will let you know and we'll gently come back to full consciousness.
If you need to occupy the mind again,
You can label thoughts or label the inhale and the exhale silently in your mind.
Just take this time to be and to breathe.
We're gonna begin now to come back.
Just start by bringing some movement to the fingers and the toes.
Gentle movement,
Maybe moving the wrists and the ankles,
Extending that movement into the arms and legs,
Maybe even taking a gentle,
Slow,
Full body stretch,
Maybe moving the hips gently from side to side so that you're bringing a slight movement to the whole body.
If you're lying down,
I encourage you to roll over onto one side if you need to get on with your day.
And just spend one second there,
One full breath cycle on your side before you sit back up again.
And coming into a comfortable seat,
Bringing the hands to the heart,
Prayer position,
Raising the thumbs to the forehead.
May we have peace in our thoughts,
Bringing thumbs to the lips.
May we have peace in our words.
And finally,
Settling the hands back down to the heart space.
May we have peace in our hearts.
Light in me honors and sees the light in you.
And I bow as I say namaste.
Thank you so much for being here for this meditation time.
And I look forward to our next time together.
Until then,
Namaste.
